Joint woes? These pain-relieving exercises can benefit you

By Dr Vivek Mahajan

Musculoskeletal disorders are one of the major causes of morbidity and have a significant impact on health and quality of life. These conditions associated with pain include over 150 diseases and syndromes. They can be broadly
categorised as joint diseases, spinal disorders and conditions as outcome of trauma.

Joints hold our skeleton together and support any movement we make. The two ways of categorising joints are: Joint function referred to as range of motion; by the material that holds the bones of the joints together or an organisation of joints by structure. An injury to the ligaments, bursae (lining between the bone and soft tissue), or tendons surrounding the joint, causes unbearable pain. Joint pain is also referred to as arthralgia.

People suffering from joint pain exhibit symptoms like swelling, pain, stiffness and decreased range of motion that worsen over time with rising severity in these symptoms. People are unable to participate in daily activities like walking, climbing stairs, sitting and standing. Pain within the joint is a common cause for shoulder pain, ankle pain and knee pain.

Regular exercise can help ease the symptoms of joint pain; it strengthens the muscles around the joint and increases blood flow to the joint. These outcomes also contribute in minimising discomfort. Exercises also increase the production of endorphins which result in further reduction in pain.

Timely and accurate diagnosis can help prevent irreversible damage resulting in disability. Properly guided programmes of exercise and rest, medications and physical therapy can help relieve the pain. Exercise routines are also helpful in providing joint stability by strengthening the musculoskeletal system while improving balance through the involvement of physical therapists for proper guidance. Certain medications that are prescribed to relieve pain are also known to cause some side-effects.

Simple moderate-intensity activities that you can follow to reduce joint pain are:

- Walking: One of the best ways to get rid of joint pain is by putting your body in motion. Not only is walking great for your bones, but it also keeps your heart healthy.

- Swimming: Water is a great medium to stretch your muscles and soothe your joints. Swimming helps people control weight, boost mood and improve sleep, and it is good for a person’s overall health.

- Using Weights: The stronger your muscles are the less strain there is on your joints. You can start with weight machines at the gym and then move onto light weights and resistance bands to increase the intensity gradually.

- Cycling: The circular movement in cycling minimises the jolts experienced while jogging. This form of exercise conditions the body for other types of exercises as well.

- Yoga and Pilates: Build your coordination, position awareness, balance, muscle relaxation and reduce your risk of falling with yoga. This also boosts joint flexibility and joint function. Pilates, on the other hand, focuses on strengthening and improving control of muscles, particularly muscles that impact posture.

—The writer is a Consultant Joint Replacement Surgeon at Indian Spinal Injuries Center, New Delhi.